In today’s article we will briefly explore some of the top time-tested dietary changes to help us lose weight without extra costs or unwanted side effects.

Please note – an effective weight management protocol is to follow a strict discipline with serious lifestyle changes, commitment, continuity and use of certain medications to target causative factors of obesity.

Do not reduce your food intake rather modify it!

Losing weight isn’t just about looking good, it is about feeling good; about being healthy and living a productive and comfortable life and with more jobs prospects etc.

Above all, it is about avoiding the terrible ill-health consequences.

• Our body weight is a result of the amount of energy we supply to our bodies minus the amount of energy our bodies utilise.
• If there is more energy than needed, that surplus is converted or stored and risk obesity.
• Weight loss is a gradual process with firm commitment and continuation.
• Generally, the slower the weight comes off, the more likely it will stay off.
• The fact is there is no magical way or single tea or a medicine to lose weight in few days.

A good naturopath will use an holistic approach to help you lose weight more effectively considering your peculiar signs & symptoms and most importantly by targeting the causative factors of obesity – some of which may include.

• Underactive thyroid
• Polycystic ovaries
• Lack of sleep
• Too much stress
• Insulin resistance
• Lazy lifestyle and
• Obviously bad diet

Good habits and foods to lose body fats.

Make sure to avoid any ingredient or herb etc., you are allergic or intolerant to – discussed in this article!

Start your day with a Detox water.

• Mix lemon, raw honey, black pepper and cinnamon in a glass of lukewarm water and drink first thing in the morning – a kick starts your weight loss journey!
• Drink hot water with lemon slices as a beverage throughout the day and specially before eating to help reduce fluid retention.

Next, eat a high-protein breakfast in about an hour and never skip it.

Drinking plenty of lukewarm water – keeps you hydrated and eliminate toxins, target 8 to 10 glasses a day, but avoid drinking water at least half hour before and after meals!

Consume infused waters instead of plain water if you desire or crave for cold liquids.

Leave any of the following combinations of your choice in a jug of water overnight and drink them all day next day:

• Ginger, cucumber, lemon and mint
• Strawberries, Kiwi and cucumber
• Raspberries, lemon and mint leaves

Or drink flat belly juices

Mix any 2 to 3 foods such as Pineapple chunks, cucumber, cabbage, carrots, stalks of celery, fresh turmeric or cayenne pepper and spinach.

If you prefer warm beverages – you may consider hot herbal infusions or teas for weight loss using any of the following options of your choice.

Fennel, Cinnamon, Carrom Seeds, Mint, Ginger, Lemongrass, Cardamom, White Tea, Oolong, Rooibos, Blueberry, Hibiscus, Matcha, Garcinia, Dandelion and Senna tea etc

Substitute green tea for black tea or coffee, as it contains beneficial antioxidants and less caffeine.

Avoid or limit processed foods loaded with salty and sugary contents, fizzy drinks, artificial fruit juices, greasy or fried foods including French fries, potato chips, white bread, white rice, candies, chocolate bars, ice cream, pizza, coffee, pastries, cakes, cookies, alcohol, beer, bloat-inducing foods etc.

Instead eat a healthy diet – Replace white flour, rice or pasta etc., into fibre or wholegrains, brown rice, oatmeal, bulgur, millet, barley, rye buckwheat corn flakes, lentils, beans including black, kidney or lima beans and soy.

A balanced diet should consist of whole unprocessed foods, organic sources of lean animal proteins, complex carbohydrates, legumes, nuts, fruits and vegetables with no preservatives, additives, artificial colours or flavours.

Replace white sugar with natural alternatives such as fresh fruits, stevia or brown rice syrup.

Helpful Tip: Add small amounts of black cumin and carrom seeds on your curry while eating can help less bloating and flatulence etc.

• Select dairy products that are skimmed or low-fat.
• Try to use unsaturated liquid oils, such as canola, coconut or olive, instead of butter or partially hydrogenated margarine for cooking or baking.
• Do not eat when you are stressed, anxious, or mentally disturb.
• Practice stress-release meditations or go for a walk.
• Consider small meals throughout the day, eat slowly, chew properly and consume your last heavy meal of the day at least 3 hours before sleep or by 7pm!

Choose lower calorie foods including liquids.

Many times, apart from solid foods, liquid calories are also responsible for a large part of excess calories in your diet.

They are found in a variety of beverages. e.g. sodas, full fat milks, juices, cocktails, alcohol, sweetened tea and coffee, hot chocolate, sports and energy drinks etc.

Most fruits and vegetables are naturally low in calories.

Reducing your caloric intake may reduce excess body fat in your body and overtime will result in permanent weight loss.

Cutting about 500 calories daily generally results in about one to two-pound weight loss each week. 

Sprinkle Spices such as cayenne pepper + turmeric + black pepper + cumin, cinnamon, saffron, cloves, cardamom on your foods.

But avoid very starchy or spicy foods, as they tend to increase appetite.

Consume Fruits like avocadoes, grapefruit, grapes, watermelon, apples, tart cherries, prunes, berries such as blue berries, strawberries, kiwi, pumpkins, apples, peaches, cherries, bananas, pomegranates etc.

Eat vegetables such as dark leafy green veggies,  rucola, coriander, ginger, salad, lemons, limes, parsley, chilli and sweet peppers, peppermint, celery, lettuce, cucumbers, tomatoes, garlic, onions etc.

Favour more chlorophyll-rich foods such as broccoli, kale, spinach, asparagus, and dandelion greens.

Nuts & seeds – Almonds, hazel, Brazil, chest, pine and walnuts, chestnuts, pine nuts, sesame, pumpkin, black cumin and carrom seeds Ajwain etc.

Following foods can also help you keep healthy weight – wild salmon, tuna, vegetable soups, bone broth, chicken, turkey, eggs white, peanut butter, soluble fibre and dark chocolate.

Top Suggested dietary supplement for WEIGHT management.

Speak to your doctor, before taking any – as all supplements are not always safe!

Chromium can help stabilize blood sugar by increasing cell sensitivity to insulin, which prevents excess blood sugar from being turned into body fat, and weight loss may become easier.

Digestive enzymes such as pancreatin, lipase, and amylase etc., taken before meals can reduce appetite.

Vitamin B3 and vitamin B1 are usually linked to insulin resistance.

Vitamin B3 can also play an important role in helping the body break down carbohydrates and convert them into energy.

Calcium may play an important role in fat burning if it is paired with Vitamin D.

Low magnesium levels may inhibit vitamin D’s ability to function properly, it is also essential for protein synthesis and energy production.

5 HTP helps to reduce hunger by boosting serotonin levels, which may reduce appetite and lessen food cravings.

As serotonin is thought to play a role in weight regulation, 5-HTP has been investigated as a possible weight-loss aid.

Glucomannan is a kind of insoluble fibre that appears to reduce blood sugar levels and may help promote weight loss over an 8 weeks period, if taken one hour before meals.

Psyllium husk, a kind of soluble fibre, may reduce hunger cravings by making you feel full and may aid weight loss.

Zinc may increase lean body mass and reduce or stabilize the amount of fat.

Get enough selenium and iodine supplements if weight gain is particularly due to hypothyroidism.

Whey protein shakes help with weight loss because they can reduce hunger and keep you satisfied for longer, and you burn more calories digesting it.

And finally Take apple cider vinegar.

Drink 1 – 2 tablespoons of apple cider vinegar with 1 teaspoon of maple syrup mixed in warm water every morning on an empty stomach to promote digestion and increase metabolism.

For your particular health problem(s), or to change your medications it is strongly suggested to avoid self-medication and consult your GP / health provider or Mind & Body Holistic Health Clinic.

You may also book your one-to-one consultation with one of our practitioners for your tailor-made remedies as per your causative factors, peculiar signs & symptoms etc.  

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